Tag: darkhelmet

21s have short term memories

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WARMUP:
SSH
Windmill
Low slow squats
Lil baby arm circles

THE THANG:
21s merkins and squats
Started at bottom of hill by light poles. Ran up hill to next light pole between sets. At 11 we turned around

For those who don’t know 21s, you start with 1 merkin and 1 squat. Work your way up to 21 each.

Pax were to fast so I had to make some stuff up on the fly to fill last 10 minutes.

Each pax grabbed a rock of medium size. Some pax don’t listen very well and they had to change.

Start on your back with rock at your waist. Arms extended. Raise rock over your head and touch it to the ground – 10

Toe touches – 10

Repeat those exercises with rep count of 8

Move up toward school to do some abs and 10 more merkins and squats.

Total of 240 merkins and squats for the day.
MARY:
ANNOUNCEMENTS:
COT:

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Abide in me, and I in you!

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WARMUP: Shared with the group some of my life experiences when trusting in something greater than myself vs. just trusting in myself. Show to know the details!
Mosey to the track
Completed 1 lap warm up with high knees, karaoke, & butt kickers.
Next phase of warm up routine had us standing on the goal line of the football field for sprints.
1st Sprint – 50 yard runway ( building up to top speed ) and then 50 yard sprint followed by 10 reps of each – merkins, big boys, squats
2nd Sprint – 25 yard runway and then 75 yard sprint followed by 10 reps of each – Shoulder Taps, V-Sits, Lunges
3rd Sprint – 20 yard runway and then 80 yard sprint followed by 10 reps of each – Alternating toe touches from plank position, Straight lower leg lifts, Jump Squats.
Group was adequately warmed.

THE THANG: As with the warm-up the theme was 100, as I need to be constantly reminded to completely trust ( 100% ).

1st Routine; 100 yard Bear Crawl with 100 merkins
Start on goal line of football field, bear crawl 25 yards and then perform 25 merkins, continue down the field until reaching the other goal line.

2nd Routine: 100 Burpee Mile
Complete 40 Burpees and then run a lap around the track
Complete 30 Burpees and then run a lap around the track
Complete 20 Burpees and then run a lap around the track
Complete 10 Burpees and then run a lap around the track

MARY: While others were finishing the main event routines, those that finished a little earlier did the following:
Choose 2 ab exercises that are easy to transition into
1st exercise conduct reps of 30
Go right into the 2nd exercise and keep going until time is called. Chose time interval of 90 seconds. Only had time to do 1 round – LBCs -> Flutters
Next rounds would have included Gas Pumpers -> Penguins and then Heels to Heaven -> Xs&Os

ANNOUNCEMENTS: Read your newsletter!!!
COT: Shared a few more tid bits of my story, prayers & praises!!!

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So Funhouse can stop crying…

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WARMUP: Very little
THE THANG:
– To the pull up bars where we performed an idiot sequence of pullups one by one and some other exercises. Note for later, that didn’t really work.
– To the hill we all use entirely too much, but it’s a great hill, so why stop?
– Partner carries, wheelbarrows, running, bear crawling, all kinds of dumb stuff while we also ran around the back end through the neighborhood streets.
– One fake 10-count was involved
– Back to the parking lot for a fake Dora and then it was over…

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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Carowind’s blast from the past….the Frenziod

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WARMUP:
Mosey to Fort Mill Church of God
Windmills
Slow Low Squats
Downward Dog/Honeymooner
Mountain climbers
THE THANG:
Quick recap of Frenzoid ride at Carowinds: simple but terrifying, goes in both directions, and we all move as a group.
(Using Williamson St. & Monroe White St.) Starting at the “bottom” of the hill we NUR halfway up. Stop and wait on the 6. 10 Merkins. run the rest of the way up to next street. 10 Flutters in cadence. Run back down the hill to “bottom” and perform Burpees (in ascending manner). NUR up the other side until parking lot. 10 Merkins. Run to next street. 10 Flutters in Cadence. Rinse and repeat. Burpee count got to 6 at the bottom.
MARY:
Flutters, Dying Cockroach
ANNOUNCEMENTS:
Bethel Men’s. New AO
COT: Prayers for healing, our teachers and children, elderly parents, to be consistent.

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You don’t feel rain when you are putting in the work!

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WARMUP:
– Mosey around the parking lot
– 40 SSH
– Plank for a message (had to be there to hear it)

THE THANG:

At the pull up bars – Dora
– Each partner pair gets a coupon and a pull-up bar station
– 100 Derkins (feet on the coupon)
– 200 Bentover Rows
– 300 Curls
– While Partner A is doing Dora work, Partner B runs down the hill to the stop sign and Nur back. Perform 3 pull-ups before starting the Dora work. Continue switching until all reps are completed

Mosey to the football field

Cross the football field width wise down the yard lines. 5 burpees at each sideline
– [ ] Partner carry 10 & 20
– [ ] Bear crawl 30
– [ ] Crawl Bear 40

MARY:
– 10 American Hammers
– 10 Flutters
ANNOUNCEMENTS:
COT:

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Simple pendulum

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WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again

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Start your One Word at Alcatraz for 2023

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11 pax gathered at Alcatraz this AM to make their downpainment on 2022 and create momentum for 2023. The Site Q, Uber, requested a discussion on One Word and Double D and YHC obliged that request by incorporating this into the workout. We also celebrated DD 56th birthday today. He is a fantastic leader and has been a huge influence on my life over the past 10 years. I am blessed to have him in my life.

Similar to years past, this week has been a time of reflection for YHC. The time between Christmas and New Year offers an opportunity to review the previous year, recognize the blessings in my life, assess how the year went and get organized for next year. I review my One Word, journal entries, calendar, budget, etc. as part of this “Year End Review”.

As I reflect on 2022, my One Word was “intentional” yet the word I would use to describe the year was “unsteady”. Some parts of acceleration including my relationship with my M and 2.0s, a strong D2D performance, deepening of relationships with SL, Whetstone and other, increased faith with Shady/Backdraft and the McGospel crew and my job environment has improved. Some deceleration particularly in the Spring/Summer, continued identity in my Mammon, some struggles at home including a torn ACL and a continued jester around self worth that leads to various symptoms. Overall, there was growth particularly as we close 2022 and I have hope for 2023.

In preparation for the workout, I mentioned to Maximus and DH to join us and they requested a difficult workout. DD was quick to oblige using his One Words from previous years and I decided to crack the seal by leading my first ever cinder block workout. I search “F3 cinder block” and found lots of good ideas.

WARMUP: DD
After sharing that DD woke up with a sense of being “full” this morning celebrating his birthday with a group of HIMs we circled up for COP:

SSH x 20
Mtn Climbers x 20
Peter Parkers x 10
Parker Peters x 10

Mosey to the baseball field

THE THANG:

DD at the Q
14 Big Boys
15 Burpees
16 hand release merkins + shoulder tap
17 Mahktar Jai
18 Apollo Ono
19 Kneetar Jai
20 Mike Tysons
21 Backward lunge
22 Freddy Mercury
23 Big Boys
24 Burpees
25 HR merkins + shoulder taps
26 Mahktar Jai (

After each exercise run to the fence and back

Handoff to Pusher

Grab cinder blocks from DD truck and mosey to basketball courts

Partner up

P1 does the following:
1 Merkin
1 Squat
1 Curls for the girls
1 Shoulder press
1 Tricep Extension
1 lunge each leg

Partner 2 planks while P1 does exercises
Rinse and repeat adding a rep up to 5

Gassers
50/50
75/25
100/25

Round 2 – rinse and repeat from round 1

Coin flip – heads equals (2) manmakers/tails equals (2) big boys

Mosey back home

ANNOUNCEMENTS:
– Dam to Dam for a Cause fundraising focus over the next 8 weeks
– Q Source relaunches on 1/3
– Upcoming BBQ fundraiser
– Murder Bunnies hockey team starts this week – great 2nd F opportunity
– Opportunity to EH younger guys in the Fort and responsibility for older guys to serve as Whetstone

All men in attendance created momentum heading into 2023. YHC is thankful that I just “keep posting” because the men of the Fort inspire me.

#SYITG

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Bushpit – 28DEC2022

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WARMUP: We did some warming up
– SSH, Windmills, mild stretching

THE THANG:
– Mosey to upper lot toward entrance
• At every island (10) do 5 merkins to the other side of the lot – SSH for the 6

-Mosey to front of school
• Partner carry to end of the school – switch at the flagpoles – SSH for the 6

– Mosey around corner
• At path, bear crawl to first path then switch and crawl bear to the island – SSH for the 6

– Mosey to pull up bars
• Pax do SSH while each person does 5 dead hang pullups – For every pullup you can’t do – 3 burpees penalty

– Mosey to the benches around the corner
• Dips on the benches, In cadence – 20

– Mosey toward the hill, and is that a wall to scale?
• Yup, over the wall – 5 CDD – repeat 3 times

– Mosey up the hill to the little building on the right
• Stairway to 7 – Run to 1st parking space line, 1 burpee, back to start — run to next line, 2 burpees…
• Add one burpee each line until complete

– Mosey to front of stadium
• More partner carries and more bear crawls

MARY: No chicks

ANNOUNCEMENTS: Probably

COT: Core Principle #5

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